2322 Monday 8/5/2019

A
12 EMOM
Min 1: Row 15/12 Cal
Min 2: 5-10 Kipping Pullups
Min 3: 30 sec hold in bottom of OHS with bare bar
Min 4: 5-10 Strict HSPU
(15 min)

B
6x3 Snatch Balance
(15 min)

C
18 AMRAP
Row 500m
Run 400m
12 Pullups
12 OHS (135/95)

D
Tabata Straight Leg Ab mat situps
(hold med ball or slam ball inbetween heels for a challenge)
(5 min)

2321 Saturday 8/3/2019

A
5 Rounds
Row 250
Rest 1 min
then
2 Rounds
20 Double KB Front Rack Squats
10 Strict HSPU
5 MU

B
2 Squat Cleans + 1 Jerk
Work to Heavy

C
Partner Shared Burden
3 Rounds
20 T2B
30 Hang Snatch (95/65)
40 Wall Balls

2 Rounds
20 T2B
30 Hang Clean (135/95)
40 Wall Balls

1 Round
20 T2B
30 Front Squat (185/135)
40 Wall Balls

2320 Friday 8/2/2019

A
Partner Shared Burden
Ride 80 Cal
Ski 60 Cal
40 High Box Jumps
(15 min)

B
Deadlift
3x5 *72.5%
1xMax
Rest 2.5 min between sets
*Do not exceed 15 reps on final set.
(25 min)

C
3 Rounds
15 Thrusters (95/65)
12 Burpees
*10 min Timecap

D
CrossFit Savasana
(5 min)